Instructions:
- 1Adjust the machine to match your height and preferred resistance
- 2Kneel on the platform, and firmly grip the handles
- 3Lower your body by bending at the elbows until they are at a 90-degree angle
- 4Push your body back up to the starting position
- 5Repeat the exercise for the desired number of repetitions
Tips:
- Keep your body upright and your elbows close to your body
- Do not lock your elbows at the top of the movement
- Control the movement during both the up and down phases
- Focus on the contraction of your triceps throughout the exercise
Mastering the Assisted Triceps Dip
The Assisted Triceps Dip is an effective exercise targeting the triceps brachii, perfect for those looking to enhance strength and tone in the upper arms. Utilizing a leverage machine, this exercise provides support, making it accessible for individuals at various fitness levels, including beginners and those rehabbing from injuries.
Benefits of the Assisted Triceps Dip
Assisted triceps dips allow for controlled movement while focusing on the triceps, helping to build strength and increase muscle endurance. This exercise can be an essential component of your upper body workout routine, promoting muscle growth and stability.
How to Perform the Assisted Triceps Dip
- Adjust the leverage machine to a suitable height for your body.
- Position yourself on the machine, gripping the handles firmly with your palms facing down.
- Lower your body slowly by bending your elbows at a 90-degree angle while keeping your shoulders down.
- Push back up to the starting position, engaging your triceps throughout the movement.
Tips for Better Form
- Keep your elbows close to your body to avoid unnecessary strain.
- Maintain a neutral spine throughout the exercise to protect your back.
- Use a full range of motion for effective muscle engagement.
Alternatives and Variations
If you're looking for assisted triceps dip alternatives, consider using a resistance band for added support or performing the dips on parallel bars with a spotter. Additionally, options like the assisted tricep dip machine can provide varied intensity levels, making it easier to progress.
Muscles Worked
The primary focus of the assisted tricep dip is the triceps brachii, but it also engages other muscles such as the shoulders and chest, providing a well-rounded upper body workout.
Incorporating Assisted Triceps Dips
Whether at home, in a gym like PureGym, or following discussions on platforms like Reddit, incorporating assisted triceps dips into your routine can elevate your upper body strength training. Remember to listen to your body and adjust the intensity as needed.
By mastering the assisted tricep dip, you'll develop stronger, more defined arms, making it a worthwhile addition to your exercise regimen.